62 comments:

Strained some ligaments around base of my neck(high bar position)this monday, I've chiro'd monday/wed, plus a massage. Icing lots. May need to rest it up a bit more, any other suggestions to speed it up, hate not training.

When i got the rss feed it said ½ BWT, but that was not happening, so went with 20kg (1/4 BTW)HSPU is such a weakness. I can do them OK when using an abmat as a target, but when I tried with 2 20kg plates, i could do 1 single!!!So, did negatives @ 4 count down for the first round and Ab mat for the second before clients start coming in.So, challenge is to get lower AND up again. I guess it is patience as my press is also pretty pathetic (65kg)

Did B1 at the front and was really awkward, not sure if I should have done it behind the neck, tried it once and could have lifted a lot more weight.

B2 was difficult, especially going to my right.

Part 2 was alright, frog kicked with a slight negative for the first 2 rounds of chin ups then went to kipping on the last round. HSPU were pretty much all kipped, should have done them off 45# bumpers.

Dear Big Dawgs;Have any of you ever struggled with getting through these workouts after a while? It's been about 2 weeks since I completed one as rx'ed, and I am getting pretty frustrated. My diet has definitely been off, but my sleep has been good. I am starting to suspect that I may not be where I need to be physically to deal with these workouts. I'm starting to think I should back off and follow something a little less demanding until I find my stride again. Any thoughts or suggestions would be greatly appreciated.Thanks.

Hey Poly, the pain and weakness can't be any worse than the first day you decided to give crossfit a try? I get the feeling James is continuing to raise the bar and get the big dawgs back out of our comfort zone and position us ahead of our competition. If you need time off, take some off, but if your just not where you think you should be, stick with it and scale on those workouts as you see fit. I've seen you tear it up in here for quite some time now, don't take the easy way out! Keep it up!

Poly,What are you struggling with? Depth challenging HSPU, strict muscle ups, chest to bar, unbroken ladders, heavy weight metcons or anything unbroken are very tough and not everyone can do them as rx'd or as rx'd and fast.There are movements that I'm weak at and my mentality is to challenge myself and make the WODs tough, but not undoable. Keep working at the weaknesses and you will improve at everything. Sometimes you need to bite the bullet on some WODs and not scale and just get through them, no matter how long it takes. You'll be better for it the next time the movement comes up.Also, the Dawg Pound has some heavy hitters, which makes the comparisons between the pups, old dawgs and big dawgs hard on the ego sometimes.

Poly,As Rob, and Brent mentioned stay with it, I've seen your posts as well, your a beast! If you ever want to train with some Edmonton "Dawgs" let me know, as I find hitting some of these workouts alone sometimes tough.

Invite goes to any other Dawgs in E-town as well.....have to catch up to those Cowtowners some how!

Im up and moviing around today, back to work and feeling alright. Not ready to workout yet but maybe some light stuff the next couple of days and Ill reassess next week! I miss posting on here! Cant wait to go hard again

Notes:A and B1, I kept it light because my shoulders are just getting better, this is a shoulder girdle-heavy workout, and I just wanted to get through without shoulder pain.B2 felt good, though I had to narrow the grip slightly on later sets

Warmups for supinated chins and HSPUs didn't feel right on the shoulders (I couldn't even initiate a pull from the hang position with bodyweight today), so I did some rehab external rotation, stretching and foam rolling instead.

Thanks for the messages guys. What you said didn't sit too well with me Brent, and that's because you hit it on the head. I am struggling with the difficulty right now and definitely lack focus. I am looking for an easy way out. I also think ego and pride are getting in the way. Time to check my ego, scale back, and stick with it.

Heavy Evy, I fired you an email. We should look into forming an unofficial "Big Dawgs North".

And Corson, if you can manage to have Ross Macivor (aka Eeyore) speak positively about you, you must be a pretty good guy. So I will definitely take your advice.

Poly - Just saw your posts. Glad to hear you are sticking with it. It took me more than 4 months before I hit anything close to a stride here and some movements (EROM HSPU, CTB pulls, snatch, strict MUs) are still really hard for me.

The other thing that helped me a ton was to stay positive and celebrate the improvements. I remember the day I got 20 pullups unbroken. I remember finally getting 30 DUs after months of practicing. It can be hard to see all the stuff you need work on especially when it seems like every day one of them comes up. Know those movements need work, attack them, but don't get hung up on them.

Metcon2 rounds in 13:30 then ran out of time.Started with 65 1/3 bwt for first 6 pulls then scaled to 50 which is about 1/4 bwt.Split jerks need work, kept weight more managable because form was spotty.Snatch presses from the front were awkward but stuck with them.Vacation for the next week. I will try to do as much as I can then resume next Sunday. I love the encouragement here!

2011-A-135,155,175,185,185(1.2.1(f))B1.115,115,115,115,115(went easy on these and used a narrower grip then rx`d.B2.6,6,6,6,6part 2 -attempted but turned into an epic failure. My head wasn`t into todays workout.My tempos were messed and concentration wasn`t there. Coming off a long week, looking forward to tommorow for some redemption.

2011June 17th A:82lbs(3),92lbs(3),97lbs(3),102lbs(3),107lbs(3)B:107lbs(3),117lbs(3),126lbs(3),131lbs(3),136lbs(3)C:136lbs(3),141(3),146lbs(2),146lbs(3),151(2). I thought I had all three at the last weight, more mental then physical I think. D:All unbrokenPart 2: 1:36(Missed at the 19th DU)1:181:201:201:20Total working time=6:54Felt good today.

18:24 on metcon with 50#vest(16lbs shy) and band assisted HSPU with 45#plates

Notes: Knee bother me a little with the dip in PP/PJ/SJ...this is definitely affecting my power. My get a consult soon but to be honest it scares me a little. HSPU are still a challenge but I'm loving how we're working on them so much! I feel like I'm getting better. Upper trap/rhomboid/shoulders seem to be getting stronger.

A.185/195/205/215/225(f on pp)B.155/175/195/215/225(3)**C.bwt(5)/27(5)/30(5)/33(5)/33(6)***all UB but screwed up rep scheme+19:36...found this quite hard...chins all COVP with 60# (scaled up from 56#)hspu off 3.5" bumper plates

**should have had 225#x5...was not struggling with this weight at all...got cocky after third rep and didn't drive nearly enough...stupid...all sets felt strong and 2 second pause at top allowed me to stabilize the weight before returning it to my shoulders ***messed up rep scheme...the way I wrote it down, it looked like 6 sets of 5 chins...only realized mistake on 5th set when friend pointed it out...that's the second fck-up in 2 days...gotta get my shit together...lol

A Jerk Complex: 60/70/80/85/90kg (198#) - Failed on the 2nd rep of the split jerk on the last set.B1 SGPP: 50/55/60/65/70/80kg (176#) - Last set, I missed the catch on the 5th drop and nearly killed myself. All is good, no bone bruises or damage done!B2 WGasPu: Unbroken and toughC HSPU/WCU: 13:43 w/4.5 inch depth and 65# on pullups.

This workout out in out destroyed me. Not sure why but the only workouts that seem to hurt me the most are where we have to lower the weight back down from over head to shoulder or back. I hate it! My back drop aim is worst than a 2 year old trying to hit the toilet for the first time. The C workout I was thinking 6 minutes was my goal but after 3 pullups in, I was like what the... I was smoked... HSPU's were VERY difficult with the extra depth tonight. Poly, we're all in this together!

I had full intentions of doing todays WOD but my daughters testing for Tae Kwon Do ran for 2.5very painful hours - but she did get her yellow stripe. Will do it tomorrow and run a day behind.

Poly

We all have our weaknesses but there is no better place or programming that will get you to where you want to be. Dial in your food and rest, do your best on the wods even if that means scaling or do as many UB as possible and know that we are a PACK and we are here for you. You will not find a better community of people to support you through to your goals.

A: 135, 145, 155, 165, 185maybe should have started a tad higher, but 185 was a great ending set...barely doable.This at station on duty, and got a call right after A. Got back to start again 3.5hrs later...B1: 115, 125, 135, 145, 155should have started higher, but these felt good at tempo.B2: really tough for me, but did 6x5

Did one round of metcon before another call came in. It was a dang tough round though. Gone several more hours and hung it up for the day. All on 6.18.10 and just posting it today (6.19)

Part Iweights in kilogramsA. 3x30-3x32.5-3x32.5-3x35-3x35B1. 50/50/50/50B2. 20/20/20/20 broken, also used the bandsC. 25/25/25/25 all to parallel, no GHD machine, combined a bench with a lat pull machine (for feet anchoring)

Part IImalfunctioning Technogym rowing machine, I could only use it for pulling without any adjustment of the level - shortened the rest periodsHSPU practice

A. 145,150,155,160,167.5(2.5# on right side - doh)B1.95,105,115,125,135(wasn't sure how to do them so went behind the neck)B2.Stuck at BW b/c figured out what the alternating meant in the third round.

Metcon24:35- used 52.5#, 45# bumpers for HSPU

The wheels came off with this one, but I'm glad I stuck with it.

I had to kip everything. PUs were in sets of 3 or 4. HSPU were all singles or doubles. Probably compressed by neck given some of my misses on HSPU. I have been trying to practice HSPU but can't seem to improve. Any suggestions?